Felipe Szpigel's Micro Forum

fszpigel

Coaches!!! I hope the holidays are going well.

Today I did my first 4x400s... I kept on the z5 pace, let's see how the rest of the week feels, but it seemed ok to light during the run.

I did my regular routine to warm up and ran at Z2-Z3 after to complete 45min.

I have 2 questions on this session:

1) on the full recovery I walked until my BPM dropped from 165-170 to 130, this didn't take 2min... is this the idea?

2) after the 400s effort, should I extend the run to 45-60min in z2 or is there any other reco!

obs... on week 8 OS I gained 12w reaching 223 FTP and jumped from 42 to 45 vDot... looking forward for the next 6 weeks!

Thanks and cheers

Coach Patrick

@Felipe, that's great news! As always, continue to be deliberate as to how you add the run intensity...sounds like you are right on track (no pun intended).

The full recovery, that's perfect...in fact, after your HR drops like that, you can start to jog/run again at the 1:30 mark so you can "roll into" the next interval.

Now that you are entering week 9, etc, yes, you can begin to extend the length of that run session closer to one hour -- but build it up...next week is 50, then 55, etc.

Happy New Year!

~ P

fszpigel

Thanks Coach!!! Sorry to take so long to replay! Happy 2014 as well!

fszpigel

Another question on this week...

I'm on week 13 of the training. In the season plan, we aligned to stick w/ week 13 and switch to a swim focused program right next week, before transitioning to he HIM plan.

I also have a Half marathon planned for this next Sunday.

Is it better to do the week 13 or the 14 of the plan and already do the tests to check the results of the OS?

Cheers

Felipe

Coach Patrick

Filipe, do week 14 to get your results...all we want is your bike test this week...so rest until you feel ready. The Half Marathon will give us an indicator of the run. You can find half marathon pacing guidance under Resources > Wiki > Running.

fszpigel

Great!!! Thanks!!!

I'll keep you posted!

Cheers